Substitution Solutions

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Substitution Solutions

Replace 1 cup cow’s milk with one of the following:
1 cup soy milk (plain)
1 cup rice milk
1 cup fruit juice
1 cup water
1 cup coconut milk
1 cup goat’s milk, if tolerated
1 cup hemp milk


Replace 1 cup buttermilk with one of the following:
1 cup soy milk + 1 tablespoon lemon juice or 1 tablespoon white vinegar (Let stand until slightly thickened.)
1 cup coconut milk
7/8 cup rice milk
7/8 cup fruit juice
7/8 cup water


Replace 1 cup yogurt with one of the following:
1 cup soy yogurt or coconut yogurt
1 cup soy sour cream
1 cup unsweetened applesauce
1 cup fruit puree


Replace 8 tablespoons (1 stick) butter with one of the following:
8 tablespoons (1 stick) Fleischmann’s unsalted margarine
8 tablespoons Earth Balance (Non-Dairy) Buttery Spread
8 tablespoons Spectrum Organic Shortening
8 tablespoons vegetable or olive oil

For reduced fat:
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice


Replace 1 large egg with one of the following:

  • 3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder
  • 1 tablespoon flax meal, chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.)
  • Egg Replacer, according to package directions
  • 4 tablespoons pureed silken tofu + 1 teaspoon baking powder

Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have to increase baking times slightly.

Note: To replace one egg white, dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.


Replace tree nuts or peanuts with an equal amount of the following:
Toasted coconut
Sunflower seeds
Toasted sesame seeds
(use only 2 to 3 tablespoons)
Crushed cornflakes
Crushed crispy rice cereal
Crushed potato chips
Pumpkin seeds

Gluten-Free Flour Substitutions

To make a flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

All-Purpose Flour Blend

Use this blend for all your gluten-free
1/2 cup rice flour
1/4 cup tapioca starch/flour
1/4 cup cornstarch or potato starch

Each cup contains 436 calories, 1g total fat,
0g saturated fat, 0g trans fat, 0mg cholesterol,
99g carbohydrate, 3mg sodium, 2g fiber, 5g protein

High-Fiber Flour Blend

This high-fiber blend works for breads,
pancakes, snack bars and cookies that
contain chocolate, warm spices, raisins or
other fruits. It is not suited to delicately
flavored recipes, such as sugar cookies,
crepes, cream puffs, birthday cakes or
1 cup brown rice flour or sorghum
1/2 cup teff flour (preferably light)
1/2 cup millet flour or Montina® flour
2/3 cup tapioca starch/flour
1/3 cup cornstarch or potato starch

Each cup contains 428 calories, 2g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 92g
carbohydrate, 19mg sodium, 5g fiber, 8g protein.

High-Protein Flour Blend

This nutritious blend works best in baked
goods that require elasticity, such as wraps
and pie crusts.
1 1/4 cups bean flour (your choice),
chickpea flour or soy flour
1 cup arrowroot starch, cornstarch
or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour

Each cup contains 588 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 128g
carbohydrate, 24mg sodium, 6g fiber, 11g protein.

Self-Rising Flour Blend

Use this blend for muffins, scones, cakes,
cupcakes or any recipe that uses baking
powder for leavening.
1 1/4 cups white sorghum flour
1 1/4 cups white rice flour
1/2 cup tapioca starch/flour
2 teaspoons xanthan or guar gum
4 teaspoons baking powder
1/2 teaspoon salt

Each cup contains 514 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 113g
carbohydrate, 1163mg sodium, 8g fiber, 10g protein.
Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation

General Guidelines for Using Xanthan or Guar Gum

Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.

  • Add 1/2 teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads.
  • Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.

If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.


Coconut Almond White Bread (low carb, gluten & grain free)

Coconut Almond Flour “White Bread”

This stuff is good y’all…like real bread good! It holds up REALLY WELL!!!! You could make a sandwich…we tried it as grilled cheese and it was good. We tried it cold (I keep all my LC/GF stuff in the fridge) with peanut butter and it was like a Wonderbread PB sandwich…good stuff, and easy. And not a lot of fancy ingredients…Make it. You won’t be disappointed. It even looks like real bread. (Disclaimer, if you have never baked with coconut flour, it makes things a little spongy…so the texture, with nothing on it, is a little “off”, but the flavor is there – a quote from my husband. But, this is by far the BEST low carb; gluten free bread we’ve experimented with yet)

UPDATE: Makes an AH-MAZING grilled cheese…just pop on the foreman grill with cheese in the middle and grill. Delicious! No extra butter needed because of the high butter content in the recipe ­čÖé

Coconut Almond White Bread – Low Carb and Gluten Free

2/3 c Blanched Almond Meal Flour, 5 lb. (1 Pack)” target=”_blank”>almond flour (Honeyville people, invest, seriously!
1/3 c Let’s Do Organic Coconut Flour, 16-OuncePouches (Pack of 6)” target=”_blank”>coconut flour
1/2 tsp xanthan gum
pinch of salt
1 packet of stevia (I use Trader Joes brand)
1 tsp baking powder
1/2 tsp baking soda
6 eggs
3 Tbsp coconut oil – liquified
1/2 c. butter – melted
1/3 c. ricotta cheese (full fat)

Line your bread pan (I use an 8×4) with parchment paper and preheat the oven to 350.

In your food processor, blend with your S-blade all the dry ingredients until they are well combined. Add the butter and the oil and mix until combined. Add the eggs and the cheese and allow to process for a minute or two, until everything is really well mixed and the eggs have had ample time to get “airy”-ish.

Pour batter into prepared bread pan and allow to sit for about 10 minutes before you pop into the oven.

Bake for approximately 45 minutes, or until a toothpick comes out clean. Allow to cool and then slice like regular bread.

(Lindsey Slattery is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to This costs you nothing, but if you purchase items that I recommend, I will receive a small percentage of the item’s cost.)